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Free Weekly Workout
Thruster, 5,3,1,1,1 Repetitions. Work up to a new 1RM using the rack.
Rest as needed then,
As Many Rounds As Possible in 12:00 of,
Run 400 Meters
10 Bar Over Burpees
Thruster, 5 Repetitions (Using 70% of 1RM Load)
Note: Today’s workout utilizes the “Threshold Mash-up” methodology to make for a challenging session. Racks’ will only be used for the opening 1RM determination. The AMRAP will start the barbell on the ground.
Jhonee’ is Athlete Of The Week!
Congratulations to Jhonee’ who was recognized as Athlete Of The Week at CrossFit Amundson. Every day at our gym, your sure to see Jhonee training hard at either the 8AM or 5PM CrossFit class. Her dedication, determination, and perseverance are an absolute inspiration to everyone who knows her. Jhonee’ has been working extremely hard in all of her skills, but what has been the most incredible progress has been her Pull-up. In addition to being a great Athlete, Jhonee’ is super encouraging of her training partners, and is a great testimony to the power of personal belief. Congratulations Jhonee’ on all your success, and keep up the great work!
Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)
Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)
Our LIGHT workout will be our HQ programming today. Get ready to lift some weight!
Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Your Wife is Not Your Sister
Drawing on the experiences of love lessons learned the hard way, Greg Amundson offers insight into the unique relationship between a husband and wife. Best known for his worldwide CrossFit Goal Setting Course and extensive Law Enforcement career, Greg now opens his heart on the mistakes he made during his marriage to the most beautiful woman in the world. Buy Now
Forging Elite Leadership
After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training. “I’m leaving on a jet plane. Don’t know … .” Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!” I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12. Click here for a Free PDF Download of the full article